Primal workouts? They're so last year! If you really want to unleash your inner animal, it’s time to combine paleo fitness with heavy strength training

BICEPS CURL

REPS: 10

Stand up straight with a dumbbell in each hand at arm's length (A). Keeping your upper arms still, exhale and curl the weights up while contracting your biceps (B). Next, inhale and slowly begin to lower the dumbbells back to the starting position.

GORILLA

REPS: 10

This is one of the best dynamic movements to open up your hips. Start standing with your feet wider than shoulder-width apart. Try to keep your feet flat on the floor, then bend over and reach your hands out on the ground in front of you (A). Shift your weight forward to your hands on the ground and jump your feet towards them (B), trying to get them to the outside your hands.

BEAR CRAWL

REPS: 10

The bear crawl strengthens your midsection and improves your ability to stabilise your spine. Get down on all fours - try to keep your hands under your shoulders and raise your bum in the air. Lift your knees off the ground, allowing the posture of your body to be natural. Move forwards for four steps (A), then backwards for tour (B),

BENT-OVER ROW

REPS: 15

Stand up, feet shoulder-width.apart, knees slightly bent. Bend your torso forward and keep it at a 45. angle to the floor (A). Pull the barbell to your sternum while flexing your elbows and pulling your .Shoulder-blades in towards your spine (B). then return to the starting position Make

FOVERHEAD PRESS ٠

REPS: 10

Grip the barbell in an overhand grip with palms slightly wider than shoulder-width apart. Wrap ^ your thumbs around the bar and t bar in the heel of your palms. Rest the bar on your clavicles (collar bones), making sure your elbows are pointing down and 1 your forearms are vertical. Stand

tall , feet shoulder-width apart your chnest up ( A )

FIX YOUR eyes forward, take a deep breath in and exhale as you drive the